How many times have you crawled under your pillow, put in the ear plugs or simply kicked your partner to stop hearing the incessant snoring? So many of us would rather sleep in another room than have to listen to the train in our own but we also want to sleep next to our partner. Can we have our cake and eat it too? If you are one of many couples out there whose partners' snoring is getting in the way of your Zzzz’s then you need to read this article on 5 ways to naturally reduce or stop your partners snoring!
Over 45% of Americans are plagued with mild to severe snoring. In some cases it can be remedied by the solutions suggested below. However, others may have a form of sleep apnea where they actually stop breathing and therefore need to see a physician because this can truly affect their health.
Snoring can be caused by numerous environmental and physical triggers. Snoring is basically blockages in the respiratory system and this can be due to the tongue blocking the airway, inflammation, a cold, allergies, etc... So, if you fall into this category hopefully we can help you want to cradle your partner at night rather than drop- kick them!
- Many times when people sleep on their backs it causes their tongues to fall back and partially block their airway. This in turn causes snoring. A quick fix to this problem is to roll over on your side which allows the airway to be cleared and eliminates the snoring. The problem is staying on your side. There is a litany of ideas from sewing a tennis ball to the back of your pajamas to simply piling pillows behind you so you don’t roll onto your back. Whichever works for you best, after time you will get used to sleeping on your side and since the snoring will cease maybe it will be your partner who cuddles up behind you to keep you off your back.
- Snoring can also occur because the air is too dry and therefore it irritates and dries out your passage ways. A simple and easy fix to this is just using a humidifier in your bedroom. This will add moisture to the air thereby eliminating the dryness in your passageways. You may also want to add a drop of peppermint or eucalyptus oil to your humidifier since these oils have natural anti-inflammatory properties.
- A new trend popping up is the use of local honey due to its anti-viral, anti-bacterial and anti-inflammatory properties, plus it tastes good! Actually, honey has been used for over 5,000 years to aid in cure and ease of many ailments. If you have any swelling in your throat it may lead to snoring and by simply adding about 2 tablespoons of honey to nice warm mug of hot water you have yourself a soothing bedtime elixir that can leave you sleeping soundly.
- Now if you have allergies or a cold your body is probably producing mass quantities of phlegm. Mass quantities may even be an understatement. I know times that I feel like a giant ball of mucus and can’t imagine how my body produces it at such an alarming rate! Well, phlegm will block your air passages like a bottle of Elmer’s glue, and unless you can figure out a way to clear it up you will be breathing out of your mouth and your partner will be recording the obscene noises you will try desperately to deny that you made the next morning! A healthy and natural way to reduce that nasty phlegm is to drink tea. Mint tea to be exact. Mint is a natural decongestant and mixed with a swirl of honey then you have a perfect concoction to start fighting of the phlegm and keeping your airways open.
- It may be time to raid your spice shelf and see if you have any turmeric. Turmeric is the main spice found in curry. It has a warm bitter taste to it, but it is also known for being an excellent anti-inflammatory and is used in medicine around the world. All you need to do is add two teaspoons of turmeric in one cup of warm milk and drink up each night before bed. Totally gross but supposedly works and even if it doesn’t just seeing your snoring partner suffer drinking this down may bring a little satisfaction from the nights you’ve had to endure.
Finally I have a few simple tips to add to your everyday routine that can truly aid in the reduction or even elimination of snoring.
- It is a known fact that excess fat around your neck will inhibit breathing thereby causing snoring. So yes, if you are overweight and snore then you could probably benefit from some exercise and weight loss. It won’t just help eliminate the snoring but will keep you healthy and sleeping next to your partner for more years to come.
- Stack up the pillows! When your head is elevated this helps to open your airways so that you can breathe easier.
- Drink lots of water throughout the day. This increases hydration which lessens the production of phlegm and keeps your airway passages from drying out.
- Strengthen your upper respiratory muscles. Believe it or not the stronger your throat muscles the less snoring you will do. So just pretend you are your favorite musician and start practicing for the music awards.
I have a theory after this last suggestion about strengthening our upper respiratory muscles. I know men say women talk too much, well it may help us snore less. Studies have shown that twice as many men snore compared to their female counterparts. Hmmm, it’s something to dream about. Hoping you sleep better tonight.